Pogos (Ankle Hops)
Small, quick jumps using mostly ankles. Think "springy," not high.
Wednesday — Power, Core & Recovery
Low fatigue
Box / Vertical Jumps
Jump explosively with controlled landings.
"Jump fast, land quiet."
Dumbbell Jump Shrugs
Light dumbbell, jump fast while shrugging shoulders.
Rotational Medicine Ball Throws
From a kneeling position, rotate torso and throw sideways.
Dead Bug
Lie on your back with arms extended toward the ceiling and knees bent at 90 degrees. Slowly lower the opposite arm and leg toward the floor while keeping your lower back pressed into the ground.
"Keep lower back flat on the floor."
Planks
Hold plank.
Strap Traction / Hanging
Light bodyweight traction to unload spine. No swinging.
